1.EMOM 8 min

Pariton min:
1-2 Bar MU
Tai
5-10 C2B

Parillinen min:
7 thruster, 30 kg

2 EMOM 8 min

Pariton min
1-2 Ring MU Tai 3-5 ring dip

Parillinen min:
7 bar over burpees

40 cal bike erg
30 t2b
20 thruster
10 devil's press
20 thruster
30 t2b
40 cal bike erg

For Time
1 Mile Run
10 Rounds “Cindy”
1 Mile Run

Accessory Work:
5x10 Hip Thrust (First Load)

Tabata
Little Swimmers

3x20-30 Back Extensions

5 sarjoja

Test the pistol progressions from the box, as well as the rolling momentum pistol and find a progression that works best for you. Then:

10" EMoM
10 pistol squats / 1 leg alternating

3min Work / 1 min Rest

1) Run
2) Squat Jacks
3) Ski
4) Goblet Reverse Lunge
5) Row
6) WB
7) Burpee to Plate

X-0 🏁

-Soututekniikka
-Thrustertekniikka

10 Goblet Squats
20 Russian Twists
10 Pull Ups
250 m Row

On the 5:00 x 4 Rounds:
20 Double Dumbbell Deadlifts (80's/55's)
20 Wallballs (30/20)
20/15 Calorie Row

Kilos: Dumbbells: 36.5/25, Wallball: 13/9

In team of 3
2 round

100/70 cal row
100 box jump over
100 power clean (20kg)
100 barbell-facing burpees

Round 1: barbell 115/65
Round 2: barbell 135/95

30:00 time cap